to quickly replenish its empty carbohydrate stores. If you then take in more calories than you used, the training has been wasted. Following training at the basic stamina level, you will be less hungry than after training at the fitness stamina level, and it will be easier to eat the right amount of food.
After an intensive strain, the body needs more time for regeneration . As a result of intensive stamina training, the body may be too tired for Muay Thai training the next day. Intensive training also hampers the immune system and makes you more susceptible to injury and infection. Training at the basic stamina level, on the other hand, improves the immune system, as the body is only slightly strained.
Conclusion: the best level of intensity to reduce body fat depends on your performance level and your training goals. Beginners should only train at the basic stamina intensity level in their first sessions, as this type of training is less strenuous for the body. Advanced athletes choose between the two intensity levels and adapt their calorie consumption and regeneration periods according to their individual requirements.
4. Anaerobic Intensity
At the threshold between aerobic and anaerobic energy generation, the body is trained to withstand more strain for longer periods. In the process, the body partially gains its energy anaerobically, meaning the body is unable to acquire all the oxygen needed for energy conversion. The body now primarily burns carbohydrates, which produces the residual substance lactate, the base of lactic acid. Lactate can’t be broken down quickly by the body. Once the threshold between aerobic and anaerobic energy generation is exceeded, like during a hard exchange of blows in a Muay Thai fight, the production of lactic acid will increase disproportionately. This causes hyperacidity, and activity must stop after a short amount of time.
Health-oriented stamina training is not aimed at training at this level of intensity. Professional athletes, however, do some of their training sessions at this level, which requires a solid stamina base. The heart rate drops quickly after the strain, and training can continue.
Determining and Controlling Training Intensity
First, you have to know your maximum heart rate before you can determine the training heart rate best suited to your stamina training. It is the basis of calculating training intensity. The easiest way to determine your maximum heart rate is to use the formula:
Maximum heart rate (MHR) = 220 – age
This method has been proven in many tests, but it may be different for some individuals. Professional athletes frequently use the maximum heart rate test, in which the heart rate is pushed to its maximum during intense activity. This could include, for example, a sprint up to their personal performance limit. The test is not recommended for fitness-oriented athletes, as the unusually intensive strain runs a strong risk of injury.
MHR
220 – age
Regenerative training level
about 65% of MHR
Basic stamina level
about 75% of MHR
Fitness stamina level
about 85% of MHR
Example for a thirty-year-old
Maximum heart rate per the formula: 220 – 30 = 190 MHR
Regenerative training level: 190 × 0.65 = heart rate of 124
Basic stamina level: 190 × 0.75 = heart rate of 143
Fitness stamina level: 190 × 0.85 = heart rate of 162
Your Training Intensity Level
In your training sessions, try to get close to your optimum heart rate.
Training pulse rate
Regenerative training area
Basic stamina area
Fitness area
Important Tips: Measuring Intensity
For stamina training, you should use a heart rate monitor. You wear a belt around your chest that measures your heartbeat. A heart rate–monitoring watch can show you the information on your wrist. These devices can usually be adjusted to your individual stamina level for training. The unit beeps if you exceed the target heart rate. Good models are available at specialty stores from about
After an intensive strain, the body needs more time for regeneration . As a result of intensive stamina training, the body may be too tired for Muay Thai training the next day. Intensive training also hampers the immune system and makes you more susceptible to injury and infection. Training at the basic stamina level, on the other hand, improves the immune system, as the body is only slightly strained.
Conclusion: the best level of intensity to reduce body fat depends on your performance level and your training goals. Beginners should only train at the basic stamina intensity level in their first sessions, as this type of training is less strenuous for the body. Advanced athletes choose between the two intensity levels and adapt their calorie consumption and regeneration periods according to their individual requirements.
4. Anaerobic Intensity
At the threshold between aerobic and anaerobic energy generation, the body is trained to withstand more strain for longer periods. In the process, the body partially gains its energy anaerobically, meaning the body is unable to acquire all the oxygen needed for energy conversion. The body now primarily burns carbohydrates, which produces the residual substance lactate, the base of lactic acid. Lactate can’t be broken down quickly by the body. Once the threshold between aerobic and anaerobic energy generation is exceeded, like during a hard exchange of blows in a Muay Thai fight, the production of lactic acid will increase disproportionately. This causes hyperacidity, and activity must stop after a short amount of time.
Health-oriented stamina training is not aimed at training at this level of intensity. Professional athletes, however, do some of their training sessions at this level, which requires a solid stamina base. The heart rate drops quickly after the strain, and training can continue.
Determining and Controlling Training Intensity
First, you have to know your maximum heart rate before you can determine the training heart rate best suited to your stamina training. It is the basis of calculating training intensity. The easiest way to determine your maximum heart rate is to use the formula:
Maximum heart rate (MHR) = 220 – age
This method has been proven in many tests, but it may be different for some individuals. Professional athletes frequently use the maximum heart rate test, in which the heart rate is pushed to its maximum during intense activity. This could include, for example, a sprint up to their personal performance limit. The test is not recommended for fitness-oriented athletes, as the unusually intensive strain runs a strong risk of injury.
MHR
220 – age
Regenerative training level
about 65% of MHR
Basic stamina level
about 75% of MHR
Fitness stamina level
about 85% of MHR
Example for a thirty-year-old
Maximum heart rate per the formula: 220 – 30 = 190 MHR
Regenerative training level: 190 × 0.65 = heart rate of 124
Basic stamina level: 190 × 0.75 = heart rate of 143
Fitness stamina level: 190 × 0.85 = heart rate of 162
Your Training Intensity Level
In your training sessions, try to get close to your optimum heart rate.
Training pulse rate
Regenerative training area
Basic stamina area
Fitness area
Important Tips: Measuring Intensity
For stamina training, you should use a heart rate monitor. You wear a belt around your chest that measures your heartbeat. A heart rate–monitoring watch can show you the information on your wrist. These devices can usually be adjusted to your individual stamina level for training. The unit beeps if you exceed the target heart rate. Good models are available at specialty stores from about
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